How Stress Affects Weight Loss
Deadlines. Money issues.
Relationship pressures. The deadline-driven digital world we live in has
made stress an integral part of our lives. Apart from affecting mental and
emotional health, stress can also affect one’s physical well being.
The stress hormone, cortisol, has been linked to increased amounts of adipose
tissue and can lead to weight gain.
The Asia Pacific edition of the
‘Staying@Work’ survey conducted by Towers Watson ranks stress as the No. 1
lifestyle risk factor – above physical inactivity and obesity, making it
imperative that we tackle this risk factor.
Wondering how exactly does
stress affect weight loss? Let’s hit the basics.
What causes stress?
The APA Stress report
cites work and family responsibilities, the economy, money management,
and family health problems as the top 5 reasons people are stressed
out. Besides these, there are physical factors such as poor/lack of sleep,
unknown food sensitivities, poor air quality, blood sugar dysregulation,
and tainted water.
How does the body respond to
stress?
When the body senses any
stressor – an external stimulus, environmental condition, or an event that
causes stress, it releases cortisol, a steroid hormone,
produced by the zona fasciculata of the adrenal cortex within the adrenal
gland.
What does cortisol do?
Cortisol is the hormone of
energy and alertness. It isn’t bad for you – as long as the body releases it at
the right time. It is a diurnal hormone so levels must peak in the morning to
feel energised; they must slowly drop through the day so you can fall asleep at
night. In people with a normal cortisol cycle, this hormone helps burn fat in
the morning.
How does cortisol affect weight
loss?
Emotional and physical stress
leads to continuous release of cortisol, which can hamper weight loss
efforts.
The body reacts in three ways:
1. It makes cells less
responsive
Cortisol affects the receptor sites of other hormones, making cells less responsive to signals. If the body doesn’t read the insulin signal, it may lead to insulin resistance and diabetes. If the brain can’t read signals from leptin, a hormone that is extremely important when it comes to losing weight, you can get leptin resistance. This can cause you to feel hungry all the time and lead to overeating.
2. It increases inflammation in
the body
Cortisol increases inflammation
throughout the body. This lifts the likelihood of storing visceral fat, the
unhealthy fat that lies within the body and surrounds the organs. A “beer
belly” exemplifies visceral fat. Higher the visceral fat, higher the
release of inflammatory signals, resulting in a cycle of inflammation and
storage of visceral fat.
3. It mis-manages hunger
hormones
Cortisol negatively impacts
weight loss as it dysregulates hunger hormones, mainly ghrelin and
leptin. Leptin helps control the appetite, while ghrelin is released
when one’s hungry. The combination of lesser leptin and increased ghrelin
causes people to make unhealthy choices and over-eat. High blood sugar leads to insulin spike,
typically followed by a sharp drop in blood sugar which results in release of
cortisol to help stabilise blood sugar and thus, increases the level of hunger
hormones.
There is a way out of the
cortisol cycle! Here’s what you need to do to stay on track with your fitness
goals:
Exercise Regularly
Making time for a session of
cardio is good, but overtly high-intensity workouts
or overtraining can raise cortisol levels! Try brisk
walk or sets of push-ups. Regular and requisite exercise also
helps manage stress.
Zero dieting
Research shows that constant
dieting can spike cortisol levels rise by 18 per cent. This can also lead your
blood sugar haywire, making you ravenous and prone to bingeing.
Lesser caffeine
A study at University of
Oklahoma showed that consuming the equivalent of 2½ to 3 cups of coffee while
under mild stress boosted cortisol by about 25 per cent and kept it up for 3
hours. This can alter the body’s cortisol levels and affect weight loss.
Ample sleep
Lack of sleep can affect weight
loss. A University of Chicago study found that an
average of 6½ hours of sleep each night can increase cortisol, appetite, and
weight gain. The National Sleep Foundation recommends 7 to 9 hours.
Meditation & yoga
Mindful breathing exercises
such as yoga and tai chi can calm your mind, reduce stress levels and
curb impulsive eating. Meditation can also help reduce cortisol
levels.
Reading, listening to music, and staying
connected with family and friends can also help.
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